Since it's Friday: Make sure you get in your Curls!
Today is Week 6, Day 3 of the IYBPB50# workout:
IYBPB50#, Week 6, Day 3
Bench Press: 2 x 3 @ 100%, 2 x 2 @ 110%, 1 x 1 @ 115% (use spotter!)
Bar Dips: 3 x 8
Lat Pulldowns 3 x 8
1 Arm DB Rows 3 x 8 per side
DB Curls 3 x 8
EZ Bar Curls 3 x 8
Got time for a little finisher?
Kettlebell Swings: 4 minutes of 20s work, 10s rest
After today, there is only one week to go on the IYBPB50# program.
Did you get your coffee this morning?
Don't you know that Coffee can keep us all safe? Be alert, peeps. Drink your coffee and wake up!
Today's fitness tip: The 3 to 5 Plan is perhaps one of the most common lifting plans that serious lifters follow.
3 to 5 exercises
3 to 5 sets per exercise
3 to 5 reps per set
3 to 5 minutes rest between sets
Choose compound, multi-joint movements, such as squats, deadlifts, cleans, snatches, bench press, rows, military presses or push presses, etc.
Do 3 to 5 sets of 3 to 5 reps per set. Take 3 to 5 minutes rest between sets due to the heavier weights and overall heavier volume.
Don't immediately jump into this with 5 exercises, 5 x 5 on the sets/reps, because you're going to get hammered hard.
Start with a 3x5 approach with 3 exercises, such as deadlift, bench, and power clean.
Add more sets for these three exercises over the course of time.
Week 1: 3 x 5
Week 2: 4 x 5
Week 3: 5 x 3
Week 4: 5 x 4
Week 5: 5 x 5
When you're ready to add a 4th exercise, begin again with 3 sets of 5 reps.
Go through the weekly cycle like this, and in 15 weeks, you'll be doing 5 exercises for 5 sets of 5.
Have a great weekend and DON'T FORGET TO CURL TODAY.
Train the PJ Way
PJ Wimpleton
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Coach Rick Karboviak
http://asapworkouts.com
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